Long term weight loss with cycling

I hate weight plateaus! Started cycling in January was in terrible shape, did a century in April now training for my second one for next month. I am having a terrible time losing weight, I would love to shead about 25lbs, no goal time in mind, I thought I would have lost it already since riding since Jan. I eat the Dr. Oz (you on a diet) way walk 30 minutes on a treadmill every day spin on Wed for 45min and ride anywhere from 30 to 40 miles on Saturdays and am still stuck at 147. I am 5'4" 32yrs old.

People tell me it is muscle that I am gaining, I get so tired of hearing that. I know my big butt and lovehandles are not muscle.

Should I go to the dr or just keep after it? I am hoping I will have long term weight loss with my cycling.

I find it's not the time I spend exercising, but the intensity. You might need to turn up the power just a notch to kickstart the metabolism.

Also, because you are training for distance, it's really tough to diet at the same time, as your calorie needs are higher in order to supply energy to your body for rides. Can you wait til after next month's century? Then, weight loss will be simpler.

This is a great weight loss and fitness website - particularly "The Harsh Truth" section - I trust the opinions on here - helped me lose 15 lbs this year and keep it off. And it's free. It does have ads but scroll down below those to get to the posts. http://weight-loss.fitness.com/

Indy

Are you consuming enough healthy fats? Some of us of a "certain age" have been given the idea that all fat is bad, but actually that's not the case. I tend to lose more weight when I'm taking an omega-3 supplement like Udo's Choice. Besides, it's a great anti-inflammatory (the reason I actually take it), good for what ails ya. (Non-vegetarians should use omega-3 supplements only, not 6 or 9.)

I just read in a fitness magazine that people on a super low fat diet have a lower blood testosterone level, and that means you're building less muscle, which in turn means that you're using protein for calories when you don't need to be, and also your metabolism stays lower than it should. The same magazine also said that you should ideally have your protein boost immediately *before* your workout - so that the amino acids are available as soon as the muscle breaks down - although right afterward is still okay.

It also turns out that not all animal fat is bad for you, only corn-fed animal fat. So if you don't have any other objections to animal foods, and if you have a reputable local source of grass-fed beef/dairy, pasture-fed chicken/eggs or acorn-fed pork, those can be back on your protein menu, too. (note: "free range" does NOT mean pasture raised)

I know, too, that I don't usually get the brutal truth about my intake and activities unless I keep a journal, and then collate everything I've eaten with the USDA calorie guide. It's still a rough estimate, but unfortunately a whole lot closer than what I think I'm eating when I'm not counting!

Also: immediately post-workout is not the time to skimp on calories (which is ironic since personally I'm rarely hungry right after I get off the bike). You need to replenish your muscle glycogen stores promptly, otherwise you could be extra hungry and vulnerable to snack attacks for *days* afterward. The guideline I've been reading lately is 1 gram of carbs (or more!) for every *pound* of body weight after a two-hour workout.

It's tough, because obviously you can't cook a large healthy meal and have it ready to eat 30-60 minutes post workout. I'll do a Chipotle veggie burrito sometimes, but the best thing is to make extra whenever you do cook, so you have a good store of high-carb leftovers.

ETA: It sounds like your workout routine is lacking in strength training. Cardio is more fun for most people, but you really can't neglect the strength for weight loss, functional fitness, or overall health. If you've never done strength training before, get some guidance, because form is super-important. Your gym may offer a free orientation session with a personal trainer, or a strength training class. If not, it's worth paying for a single orientation session with a personal trainer. Add 20-30 minutes of weights after your treadmill workouts two or three days a week, and you should start seeing some real changes.

I'm a HUGE fan of Dr. Oz.
But at some point a calorie is a calorie. And almonds have lots of them.
I'm kind of in the same boat as you. I eat clean and train like a mad woman, yet I'm still 20 lbs overweight (was 35 over. I have lost 15+ in the last two months).

The keys for me were three things...

1. PORTION size! I suffered from a bad case of portion distortion. Like I said, at some point a calorie is a calorie, and it's simple science. You need to burn more than you consume to lose.
Though like I said, I am a HUGE fan of Dr. Oz. Good eating there.

2. No long distance stuff in weight loss phase. My nutritionist put the hammer down on me for this one. She would rather see me do two shorter sessions a day then one long one. She thinks the long stuff just makes me too hungry. And that throws my metabolism into a tale spin- as well as makes me eat more.

3. Up the intesity. Yeah I do shorter stuff now, But I really make those sessions count by making them as intense as I can handle.

These three keys seem to be working for me. Like I said, I have lost over 15 lbs (16.8 to be exact) in two months. I have 20 more to go, so I'm plugging away. My goal is to be lean and mean at IMAZ next april.
Hope this helps!
Denise

Denise,
How did you find a nutritionist and do you actually meet in person? I have been considering doing this for quite some time but there are not many choices in good old L.A. (lower Alabama)!

Any suggestions on finding a good one?

thanks
Laura

Laura -

In what city do you live? I may have some suggestions for you . . .

Big breakfasts.

When things are good, I eat huge gigantic breakfasts and the rest of my meals tend to be smaller. I feel great, my weight goes down to the 145 zone.

I started a new job a few months ago, which requires me to leave my house earlier. I've not been eating my normal huge breakfasts. I've gained weight around my middle (scarey for the heart health) and my butt (not scarey, but not pretty).

Even though I've been eating a lot more fruits and veges than before, I've missed the jumpstart my metabolism seems to like from the big breakfasts.

When you talk to your nutritionist, ask her if the timing of your meals can be tweaked for greater efficiency.

Michelem,
I live in Montgomery, Alabama right now.

thanks,
Laura

Laura,

I apologize for the delay in my response. Darn, I was hoping you were still in AZ as I have several recommendations there. However, one of them, Monika Woolsey does phone consults and I hear she is starting to do webcam consults as well. I used to see her when I lived in AZ, and she has done phone consults with me since I've moved. I pay out of pocket as my insurance does not cover nutritional consult unless it is accomanied by a medical diagnosis and referral. She may know of someone in Alabama to whom she could refer you - you never know!

Here's her bio:

Monika M. Woolsey, MS, RD, is a registered dietitian and exercise physiologist with 25 years of experience in nutrition and exercise counseling. She received her bachelor's degree in Nutrition from Cornell University, Ithaca, New York, and her master's degree in Kinesiology from the University of Colorado, Boulder.

Monika has provided project development and counseling services to a variety of organizations, including:
American Diabetes Association
Apple Computer
Arizona State University
CEU4U
Chicago Cubs
Green Mountain at Fox Run
HealthSouth Rehabilitation Centers
Honeywell Corporation
HUGS International, Inc.
Human Kinetics Publishing
IBM Corporation
Indian Health Service
Nordic Naturals
Omega 3 Brain Booster™
The Organic Bistro™
Samaritan Regional Transplant Center
Stanford University

She has also been a popular invited speaker. The organizations she has spoken to include:

Alaska Dietetic Association
Alaska Native Tribal Health Consortium
Albuquerque Dietetic Association
Arizona Dietetic Association
California Dietetic Association
Cedars-Sinai Health System
Central American Dietetic Association
Connecticut Dietetic Association
Florida Dietetic Association
Flying Samaritans International
Georgia Dietetic Association
Harding University
Illinois Dietetic Association
International. Association of Eating Disorder Professionals
Latino Health Access
Los Angeles Task Force on Eating Disorders
Louisiana Dietetic Association
National Kidney Foundation
Nebraska Dietetic Association
New Mexico Dietetic Association
Northern Arizona Dietetic Association
Oklahoma Dietetic Association
Oregon Dietetic Association
Richmond Dietetic Association
Sierra Tucson Alumni Reunion
Sports and Cardiovascular Nutritionists
Sutter Eating Disorder Program
Texas Mental Health Association
Texas Dietetic Association
University of Alabama, Birmingham
University of California, Los Angeles Extension
University of Wyoming

Volunteer Activities Have Included:
American Diabetes Association Summer Camp Program
Arizona Court Appointed Special Advocate (CASA) Program
Arizona Animal Welfare League
Arizona League of Conservation Voters Earth Day Event Committee
Cornell Alumni Admissions Ambassador Network
Eating Disorders Anonymous
First Press Arizona (Wine Auction Fundraiser for National Public Radio)
Flying Samaritans International
www.projectpcos.org
Villa Green Homeowners Association

In addition, Monika has worked in 4 different eating disorder treatment centers, providing counseling and developing nutrition protocols. She wrote/edited the American Dietetic Association's first book on eating disorders, entitled, "Eating Disorders: A Clinical Guide to Counseling and Treatment". Her business base is the Phoenix, Arizona metropolitan area.

Special Honors

***Based on her 7 summers of volunteer work at the American Diabetes Association Camp, Monika was invited in 1989 to join a delegation of medical professionals who traveled to Lithuania to conduct a conference on diabetes management. This was the first delegation of American professionals who had traveled to Lithuania from the United States since World War II.

***Monika was the 2004 invited speaker for the Cornell University Dorothy Proud Lecture series, an endowed lecture series that annually invites a Cornell alumnus back to Ithaca to share their career history with students and faculty.



And, here's her phone number: 623-486-0737